Starting Position:

Sit in any of the yogic sitting postures i.e. Padmasana, Sukhasana etc. or sit erect in a chair. Or stand at ease with a distance of about 30-40 cms. between the legs, keeping the hands on the waiast.

• Technique of Attaining the Asana
• Press the tip of the tongue against the upper gum. i.e. the inner side of the roots of the upper front teeth. Let the entire tongue touch the palate. The left and right sides of the tongue should be kept touching the respective inner sides of the gums. With the tongue still 'sticking to the roots of the upper teeth, open the mouth completely. At this stage, the fold of membrane under the tongue (frenum) is stretched and stands eret. Maintain this final stage jivha Bandha for 3 to 5 breaths.

• Breathing : Traditionally, this Bandha is practised along with other Bandhas when the breath is held after complete inhalation or when the breath is held after complete exhalation. While performing this Bandha as an independent practice, keep the breaating normal and ensure that breathing goes on through the nose only and not throught the mouth which is kept oopen in this Bandha.
• Eyes and Attention: Keep the gaze on the tip of the nose or between the eyebrows. then it is better to close the eyes, go in for conscious differential relaxation and do Pranadharana.
• Releasing the Bandha: Releasing the Bandha, slowly shut the mouth. Relaxing the tongue, separate if from the palate and keep it in the normal position.
• Practice : This Bandha can be practised independently for 3 to 5 breaths.

Benefits :
The throat and nect muscles are strengthened due to their contraction. The blood circulation in the throat and larynx (voice box) regions improves, thereby raising their efficiency.

The condition of sore throat due to excessive talking, singing, public speaking etc. and hoarseness of the throat are eliminated after long regular practice of this Bandha.

The nerves in the regions of the tongue, the nose, the ears, the teeth and and the eves become more active.

This Bandha helps in bringing high blood pressure or low blood pressure to the normal level.

The face therefore becomes more healthful and glowing.